Stretch and Strengthen Monday - 13 Days to the Race!
Today's Workout: Stretch and strengthen. Dips (tricep workout), curls (bicep workout), Supermen (lower back workout), Pilates Abs (core workout)
Mondays are usually strength workout days. Not a lot of runners I know incorporate strength into their running schedules, and I am usually one of them. But sticking to this training plan means not picking and choosing, so I am going to do strength when it says!
Why arms? Some people might ask why a runner would need to work out their arms. In high school, I did track as a way to get out of gym class. I remember going to the weight room and picking up low-weight plates, 5- and 8-pounders, and sitting down with my legs stretched out in front of me, and then, with a weight in each hand, pumping my arms as if I were running really fast. The coach told us to focus on pulling our arms back quickly, and letting them spring forward. I didn't realize this before, but your legs will follow the spring back! Try running and notice how your arms are coordinated with your legs. Sometimes, focusing on the way my arms pump helps me get through some difficult runs when I feel like my legs are getting tired.
Dips and curls are great easy ways to build up arm muscles, and you can do it with practically no equipment at all. I use a sturdy chair for my dips, and you can even use soup cans to do bicep curls if you've got nothing else in the house. Here's a tutorial for dips, and tutorial for curls.
Back and core. I do back and core because I hear it helps with stability. This is a good video tutorial of the back exercise, Contralateral Supermen (sounds complicated, but it's very easy), and this is an EXCELLENT video tutorial I found one day surfing ExerciseTV for Pilates Abs. It's only 10 minutes, it's gentle, not boring, and feels great!
Tomorrow's workout: 3 mile run!
Mondays are usually strength workout days. Not a lot of runners I know incorporate strength into their running schedules, and I am usually one of them. But sticking to this training plan means not picking and choosing, so I am going to do strength when it says!
Why arms? Some people might ask why a runner would need to work out their arms. In high school, I did track as a way to get out of gym class. I remember going to the weight room and picking up low-weight plates, 5- and 8-pounders, and sitting down with my legs stretched out in front of me, and then, with a weight in each hand, pumping my arms as if I were running really fast. The coach told us to focus on pulling our arms back quickly, and letting them spring forward. I didn't realize this before, but your legs will follow the spring back! Try running and notice how your arms are coordinated with your legs. Sometimes, focusing on the way my arms pump helps me get through some difficult runs when I feel like my legs are getting tired.
Dips and curls are great easy ways to build up arm muscles, and you can do it with practically no equipment at all. I use a sturdy chair for my dips, and you can even use soup cans to do bicep curls if you've got nothing else in the house. Here's a tutorial for dips, and tutorial for curls.
Back and core. I do back and core because I hear it helps with stability. This is a good video tutorial of the back exercise, Contralateral Supermen (sounds complicated, but it's very easy), and this is an EXCELLENT video tutorial I found one day surfing ExerciseTV for Pilates Abs. It's only 10 minutes, it's gentle, not boring, and feels great!
Tomorrow's workout: 3 mile run!
Replies
I absolutely agree with upperbody strengeth and weight training. I have to admit when I was at my peak running I didn\'t do enough to carry my upperbody and felt really sluggish. You will feel stronger at the end with the upperbody workout. Good luck with your 3 mile run tomorrow! Can\'t wait to hear about it.
Good pointers about the upper body for runners. Best wishes to you as you keep training for your 10k race.
Nothing better for you than cross training! Increasing muscle mass over all will improve your ability to train longer and run faster. So many people focus on one thing (body builders with great musculature and who don\'t work on flexiblitiy: can\'t bend over and touch their toes). Great idea to include strength training.
I never thought about how strengthening arms could help with running. You are really teaching me a lot! Thank you!!